What A 150-Pound Weight-Loss Looks Like

As you know I am on a constant struggle to stay active and healthy on a budget, which gets extremely hard. I like to keep my weight loss total at 100 just because I flaunt that line between pounds simply because the summer here in Charleston is hot and that allows less time during my lunch breaks to walk three miles, I burn, like wood on a fire, in the sun and my schedule has gotten extremely hectic.

I have told bits and pieces of my story multiple times on my blog but today I want to highlight someone else. I read this story via Fit Sugar and it is very inspirational! He highlights the importance of maintaining a successful lifestyle change and gives hope to all who struggle with their weight. Just from reading this article he has given me added hope even though my plateaus are too often now and I haven't seen huge drops in my weight in several months. I always like to live by this: "If you don't want to keep starting over, never stop. If you fall off routine just keep going because standing up after a complete fall is harder than standing up after a minor slip."

Please check out Tony Forte's fabulous story by clicking here.

Easy Greek Popsicles

Looking for a delicious yet healthy popsicle? Well, these Greek yogurt popsicles are a perfect fit. They're as easy as 1,2,3.

Why go grab froyo at expensive prices when you can have the "real" thing without all the added ingredients?

Items:

Large container of Greek yogurt (your preference)

Popsicle molds (this recipe will yield 4 popsicles)

Directions:

1. Place around 1/4 - 1/2 cup of yogurt in each mold. 

2. Freeze for several hours or overnight. 

Enjoy! 

Calories: 95      |   Total Fat: 0     |   Sugars: 13.5g    |   Protein: 8.5g 

*For easier popsicle removal run under warm water for 30 seconds to a minute and pull straight up on the stick. The popsicle should slide straight out and look flawless!

Yogurt Firecracker Popsicles

Looking for that perfect 4th of July dessert? Do you like popsicles but dislike all the sugar that comes along with said popsicles? So do I and that is why I wanted to share this recipe. It is healthy, simple and satisfying. It only includes three ingredients: blueberries, strawberries and vanilla Greek Yogurt.

The flash made my blueberries look like cartoon blueberries.

I prefer Oikos Vanilla Greek Yogurt but Publix didn't have any large containers. There are less calories in the Dannon Oikos Greek Yogurt than in this brand so your calories and nutrition information can vary if using that brand.

Ingredients:

1/2 Carton of Blueberries
1/2 Carton Strawberries
1 Cup Vanilla Greek Yogurt

Directions:

1. Wash fruits (de-stem strawberries) and puree separately in a blender until desired consistency.
2. If blueberries are more purple than blue feel free to add blue food coloring.
3. Layer each fruit into a popsicle mold until filled to the top.
4. Freeze for a couple of hours and enjoy!

Servings: 8   |  Calories: 61   |  Fat: .73 g   |  Cholesterol: 3.1 mg  |  Sugars: 9.45 g   |   Protein: 2.8 g

Don't Cut The Carbs

Have you ever tried to cut carbs out of your diet and failed miserably? Maybe you failed because:
A) Your body was so used to carbs that it went into shock?
B) Could it have been that you just like the taste of bread and butter, pasta and garlic sticks?
C) Did you have headaches after axing the starches?

Maybe you remember this line: "You don't deserve them, you eat carbs for Christ's sake!"

Let's start here. Are you gluten intolerant? If yes then you might consider giving up carbs but if not then don't cut the carbs quite yet. Did you know carbs aren't created equal?

There are three types of carbs: simple starchy, complex starchy and complex fibrous.

What I would like for you to take away from this post is that you should stray from processed, sugary carbs (breads, white rice, white bread, white flour and opt for brown rice, whole wheat flour, green-leafy vegetables along with 100 percent whole wheat breads.

I know this is obvious and repetitive information, but there is a pattern to all of it. You must be reading it multiple times because it is solid information. I won't lie; I struggle with getting fresh fruits and veggies and whole wheat flour simply because I am on a tight budget, but when I have the opportunity I will snag unprocessed foods any day.

I challenge you to shed the processed foods and stick to an all-natural, unprocessed diet and see how different your body feels. If you're used to sugary drinks and carb-loaded meals you might feel anxious, fatigued and experience headaches, but that is your body ridding itself of the toxins and getting used to a more natural way of life. You'll eventually feel golden and actually start to see the weight slip off you.

Avoid Beach Bloat

For those who are lucky enough to be on the beach or near water on Memorial Day Weekend, such as myself, can definitely benefit from avoiding the bloat!

It might seem common sense to avoid things like a large glass of milk or a big donut before sliding your toes in the sand, but did you know you should also avoid, one of my favorite foods, kale?

Well, if you'd like to see some more foods you should avoid before the beach check out Fit Sugar's article.

Breakfast Smoothie

Are you looking for a great breakfast berry smoothie? Look no further! I enjoy these in the mornings when I am looking to log some delicious fruits and greens!

Enjoy!

Weight Loss Tip Sheet

I have had some readers interested in a tip sheet on what I think is important to lose weight so I created this tip sheet. Within this document you'll receive tips on how to start and continue your weight loss journey.

Click here to download the document!

Tips For Free 5K Registration

Since December 2012 I have successfully registered and participated in three 5Ks for free! That is a $112 value (at early registration prices). Want to know my tips and tricks? Well, here you go.

1. Volunteer, volunteer, volunteer
2. Look for freebies, sweepstakes, giveaways, etc.
3. Have friends with the in. 

Volunteer:
I volunteered the night before the Run or Dye 5K and got free entry into the race. I volunteered four hours of my night doing something that I actually found to be real fun and saved me a $47 registration fee. If you count that up into hourly wages, it equals right at $11.75/hour. Not only did I get to volunteer with my boyfriend, each of us get free registration, two free t-shirts and met some nice people but it helped reach my bucket list item of participating in at least one 5K a year.

Freebies, Giveaways and Sweepstakes:
Another 5K I got free registration to was through my workplace. I was one of the first 30 employees to turn in the 5K application and got free registration. That's it, that's all I did. Not only did I get the exact same packet as the participants who payed the $30+ registration fee, but I got it all for free!

Have Friends with the In:
My first free 5K came when a friend asked if I would like to join her team and, of course, I said yes! How could I pass up a free 5K with a friend? Also, I recently had another acquaintance mention her team's 7K team and if I would join, but unfortunately I had to turn that invitation down due to other commitments.

That's it friends; that's what I have. There aren't a lot of tricky secrets to getting free registration. Just be on the lookout and you'll find free registration!

UPDATE: As of today, yes a day after this original post, I snagged another free 5K! So, knock this list up to four free 5Ks. I snagged this free registration by being another giveaway. See guys, they're definitely out there you just have to look!

100 Pounds Lighter, Three 5Ks Later

Today marked my third 5K since December 2012. I set a goal for myself when I turned 25 that I would jog a 5K before I turn 26. Today was not that day, but I did jog more than I had anticipated on this 5K.

My coworker and I did the 5K together and we came in right under 50 minutes (my picture says 50.3 but that is because I forgot to turn it off when I crossed the finish line). This 5K wasn't as carefree as the other two I did. These runners were here for business, but it was definitely still a blast!

P.S. Every 5K I have done I've gotten for free!

I just want to end this post by saying that 100 pounds ago a 5K didn't seem possible, but never give up on a dream!

Boxing: It's Good For You

So, Nick bought a punching bag and speed bag for us a couple of weeks ago at a great price from Dick's Sporting Goods. I have been trying to up the ante as far as my physical fitness and cardio goes. I walk each day, but I need something more hard hitting and physical. With him being into boxing, his friend taking classes and them training together I decided it was a great opportunity for me to join and they're both excited to help me.

I finally got my TapouT striking gloves on Sunday and Nick showed me some basics yesterday. I will continue to do this on an every-other-day basis in addition to my daily walks. I will also train with his friend on Sundays to log some weekend workout time. As I am in no way, shape, form or fashion a boxer and I definitely don't claim to be one, but I am excited to start learning the basics and see where it eventually takes me!

Here is our own little setup in our spare bedroom in addition to a few quick facts about why boxing is good for you!

Enjoy!

Three Ingredient Healthy Peanut Butter Balls

Is your sweet tooth managing your diet? Are you looking for something that will quiet your sweet tooth all the while letting you fit into those snug pants? Look no further my friends. If you're anything like I am you think peanut butter was sent from the heavens and that it is worth its weight in gold. OK, maybe that is an exaggeration, but still, it is really good! Even though I have made the switch to Sunflower Butter I still prefer the good old peanut butter in my peanut butter balls!

The good thing about these peanut butter balls is that you can easily make them with the kids and feel OK in letting them have a couple.

This three-ingredient dessert is sure to please!

Additional Information:
Calories: 120 per ball
Servings: 12 balls 
Prep Time: 20 minutes 
Freeze Time: 30 minutes 

Meatless Monday: Black Bean Burger

Today was my first day participating in Meatless Monday. Since I am not a huge meat-eater it really wasn't a challenge at all.

I have had my eyes set on some black bean burgers for a couple of weeks and today I finally took a stab at them. I never buy canned beans anymore because they're not as nutritious and a plain-out rip off. I prefer to buy the bagged beans, cook them in the crockpot for 6-8 hours, measure them out to two cups and bag then freeze until needed. I typically get around four two-cup bags out of each packet which is equivalent to four cans of beans. Not only is it healthier because I don't add any salt, seasonings, preservatives but it is cheaper. A can of black beans runs around 79 cents each while I can buy a bag for $1.50 and get four cans worth!

Now, to my black bean burger steaks. I decided I didn't want any bread or buns in this meal so I omitted the bun and decided I wanted to serve it with a bed of spinach and sautéed vegetables. This meal calculated in at 338 calories and was very filling.

Black Bean Burger Recipe

14 ounces of black beans (rinsed and cooked)
1/2 cup seasoned bread crumbs
2 eggs
Garlic
Creole Seasoning
Paprika
Coconut Oil (optional)

1. Mash beans until they reach a mashed consistency.
2. Add seasonings, bread crumbs and eggs then mix.
3. Once well mixed shape into patties.
4. Place in a skillet over medium heat for 5-10 minutes. (I added a little coconut oil to my pan to prevent sticking)
5. Once browned on the stove place in the oven to broil for 5-10 minutes (long enough to brown) on each side.
6. Enjoy!

Calories: 95
Servings: 5
Prep Time: 30 minutes
Cook Time: 30 minutes


Additional Suggestions:
Serve with a bed of salad and sautéed vegetables for a nutritious and filling meal that totals in right under 400 calories! This meal is great for Meatless Monday or any other day for that matter.

How To Lose A Pound

I just read a very interesting article on Huffington Post that shows what individuals around the world eat and how many calories they consume on an average day. If you would like to read it you can do so here.

As most of you know I started a lifestyle change in 2012 and haven't looked back. I count my daily calories and track my physical activity as well. On a typical week day I will walk 3-6 miles and eat right at 1,500-1,900 calories.

Proof that tracking your caloric intake and physical activity pays off! 100 pounds lighter! 

Now, you may be thinking for someone who is still plus size how can I only eat 1,500 calories and still manage? I eat healthier foods, but I definitely won't lie and tell you I always eat healthy and keep a clean diet. I would be fibbing to no ends on that one. Though, I will admit that I do eat healthier throughout the weekday and give myself a break on the weekends. Nick and I have Friday night dinners and sometimes we just want to lounge and do nothing so we become couch potatoes on the weekends or at least one day of the weekend; I get too stir crazy and have to do something.

So, to give a glimpse into what my daily calorie intake looks like and what I eat on an average day.

I didn't walk three miles on this day but I did walk to a local store to purchase fresh veggies for the week ahead so I was able to burn 300+ calories just by forgoing my car and walking.

THE GOOD AND THE BAD:
Pros: 
• M-F between 9 a.m. - 5 p.m., I drink 10-15 glasses of water | I eat plain oats every morning | I have at least one vegetable for lunch along with a lean protein and fruit.


Cons: 
• M-F between 6 p.m. - 11 p.m., I eat heavier meals and I am normally burnt out on water so I will drink some ginger ale, milk, etc., with my dinner. Sometimes I eat later than desired and I want dessert after dinner... EVERY NIGHT!!

• Saturday - Sunday I eat what I want to in moderation and I don't typically burn as many calories. 

The thing I recognize is that:
1. You can eat what you want but you have to remember moderation.
2. All calories aren't equal. You must move! Even if it is taking the steps instead of an elevator or running 5 miles a day, you must get to moving! Walking for an hour a day (3-4 miles) helps me burn right at 600-800 calories.

If you'd like any help, motivation or insight as to what I did and the steps I took please feel free to contact me.

Plus Size Weightloss

After having a colder-than-normal winter and having a little too much holiday candy I couldn't wait to OFFICIALLY start my walking and jogging routine again. Since spring has made its appearance I am back in the swing of things.

This week's hiatus has been due to a lot of mileage under my belt, a scavenger hunt and a retreat. The last two in which I helped create and implement; therefore, it has been an extremely busy week with a lot of physical activity!

In three days I managed to log over 17 miles and burn over 3,000 calories with Map My Run. For those who aren't aware, a pound is the equivalent of 3,500 calories. I only logged Monday, Tuesday and Wednesday's workouts and didn't log Thursday's. I burned around 500 calories on Thursday and managed 2 miles. I have burned over 3,500 calories, and sure enough, I weighed myself and I am down a couple of pounds. A few of those pounds probably are accounted for in water weight, but I have lost one pound purely from walking.

It feels good to be back to my routine and feeling better than ever! Remember to take the time to walk that extra mile because it does payoff!

Doing the Impossible With Inspiration

"Just because that's the way it has always been doesn't mean that's the way it always has to be," - Bryan Ganey 

Bryan Ganey speaking at a luncheon at the Charleston Maritime Center. 

I will keep this as short as possible and make as big an impact as I can. In January of 2012 I made a choice; I decided that I no longer wanted to be big. Little did I know that my definition of big would be different throughout my lifestyle change and weight loss journey. I chose to make a lifestyle change because I don't like to use the word diet. I relate diets to fads and losing weight fast and while fast might be great, I was going for a lifetime of change.

With that being said I read a weight-loss article in EBONY Magazine that month and the lady went on to say she used an app on her phone called "Lose-It" to help track her physical fitness and caloric intake. I immediately downloaded the app. I later bought a pair of Nike shoes that were Nike+ enabled. This allowed me to walk daily and track how many calories I was burning and the distance I was walking each day. After downloading the Lose-It app and recognizing how many calories I was eating on a daily basis and then realizing how much physical activity was required to burn off the calories I was eating blew my mind.

I quickly began to change up my diet and exercise routine and by March my lifestyle change was in full swing. I had started to lose weight, I was down 20+ pounds and was feeling great! My pants weren't fitting anymore and my shirts hung on me. It was a great feeling and once you know that you're capable of doing such things you don't want to go back, especially when it comes to your health!

In August 2012 I landed a great job at a workplace that fosters a healthy lifestyle. I started walking three miles during my lunch break and would do another three miles after work. I was up to six miles a day and eating nothing but healthy food. I was in the best shape I had been in a very long time.

But as we all know, when you lose weight so fast, there comes a time where you don't lose it so easily or so fast anymore and that is called a plateau. This is where I am now. I have been in a plateau state for longer than I want to be, but today I am still losing weight, I am still healthier than I have been in a long time and I am now 100 pounds lighter. I walk everyday (except those days where it is too cold or raining which has been too often here in Charleston).

Bryan Ganey and I at the City of Charleston luncheon. 

I went to a phenomenal luncheon today that helped replenish my energy during this cold, gray and soggy Charleston winter, where too often I am not able to get outside and log six miles a day. I got to hear Bryan Ganey, a man who lost 400 pounds without surgery and who has been featured on Rachael Ray and Dave Ramsey. He spoke about his journey to becoming 400 pounds lighter and it was definitely beneficial to hear him as he was very relatable to me. I even related to him down to the fact that we both indulge in plain oatmeal (mine has a tablespoon of peanut butter) for breakfast, we both walk three miles during our lunch breaks and we both struggle just like most individuals who are fighting to live a healthy lifestyle after being larger, obese, unhealthy, whatever you may call it.

So to keep this short and sweet I will just say that on my weight-loss journey I have done what most individuals do when they strive to lose weight. I lost weight by eating better and walking more. I signed up for 5Ks, turned down my fair share of fast food meals and I love the healthier life I am living today because of all those choices. I am far from finished because this is a lifestyle change and I plan on having a long, fruitful life!

Congratulations to Bryan and his weight-loss journey. His life story helped motivate me during a time where motivation is much welcomed. If you would like to see more photos of me before and during my weight-loss journey please check the side panel of this blog.

Where in the world is Jennifer?

So here we go..

I have been absent but with good reasoning! I graduated from UA, got a job and will be moving out of state, lost 58+ pounds and still losing and will be blogging more (especially about healthy choices)!

First things first..

I graduated!!!! I finally graduated with two degrees Bachelor of Science
Bachelor of Arts in Communication (Journalism and Human Development: Family Studies).

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I snagged a job in Charleston, SC. I am right around the corner from beginning that job. I don't want to reveal too much about that.

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I have reached the point in my life where I am serious about getting healthier, losing weight, eating better and living longer! I started my weight-loss journey on January 10, 2012. I started by watching what I ate. I made smarter choices and a couple of weeks later I discovered an amazing app for my iPhone called LoseIt. This has been a God send. It is a food tracker that allows the user to put their current weight and goal weight to calculate how many calories they can intake and how long it will take to reach your goal weight. It also allows the user to update their weight, input exercise and even scan items into the system. 

I recommend this app to everyone trying to lose weight or just maintain a healthy weight. I realized, as soon as I started using LoseIt, that I was drastically overeating and definitely not exercising near enough. 

So, I used LoseIt for a month before I discovered Nike+ (thanks to my roommate Hallie). This has been another amazing product. Nike+ is an app that comes with your iPhone. It corresponds to newer Nike shoes that are equipped for the Nike+ sensor. If you have a pair of shoes that are equipped, buy the sensor and get active! I do a daily workout consisting of me jogging/walking off 1,000+ calories and around 4+ miles. Pairing this app with the LoseIt app has worked wonders for my life. 

With all of this combined I have lost 58+ pounds! I feel better and look better. I am healthier and happier! 

So look for me to be posting more, especially about weightloss, health and happiness!